Pumped Up Game Changer – WOD 121815
December 17, 2015

Pumped Up Game Changer – WOD 121815


Warm Up

Tabata:

Med Ball Cleans – conversation pace
Mobility

Pigeon Pose 2 mins e/s


Strength

Good Mornings – 3 sets of 3 at moderate intensity (NOT maximal. Try to get chest parallel to floor)


Conditioning

“Pumped Up Game Changer”21 – 15 – 9:

Deadlifts (275/185)

Box Jumps (30″/24″)

December 16, 2015

Rambutan – WOD 121715


Warm Up

2 rounds

1 minute stations:

Wall Press Dead Bugs

Split Squat

Jog


Mobility

Overhead External Rotation 2 mins e/s


Strength

Push Press – 5×3 building load. 3 second hold in the overhead every rep.


Conditioning

“Rambutan”Teams of 2

AMRAP 30: 10 Meter Shuttle Sprints

Every Minute on the Minute – 5 Burpees
One partner is working, one partner is resting.

Partner 1 starts the workout, and works for three minutes.

Parter 2 then picks up where Partner 1 left off for the next three minutes.

Continue this pattern back and forth for 5 rounds each, totaling 30 minutes.

Score is total shuttle sprints the team accumulates together.

December 14, 2015


Warm Up

Row 2 mins

Airdyne 2 mins

Jog 2 mins
Mobility

Foam Roll Lats 2 mins e/s


Strength

Power Clean + Push Jerk – build to 3RM touch and go


Conditioning

For time:

12-9-6:

Power Clean (135/95#)

Handstand Push-ups

Then immediately:

9-6-3 of Hang Power Clean (135/95#)

Ring Dips

December 13, 2015

Jelly Belly – WOD 121415


Warm Up

EMOM 4:

4 PVC Power Snatch

4 Sotts Press

4 Overhead Squats

4 Arch to Hollow on bar (big, tight kip)


Mobility

Foam Roll Adductors 2 mins e/s


Strength

Power Snatch – 3 touch and go reps. Build to Max for day in 15 mins


Conditioning


Jelly Belly”In Teams of 2

2 Rounds:

40 Overhead Squats (115/80)*

40 Toes to Bar

20 Squat Snatches (115/80)*

20 Bar Muscle-Ups (scale is strict pull ups)
*athletes must use the same weight for their OHS as Snatches

December 10, 2015

Pilocarpine – WOD 121115


Warm Up

PVC snatch warmup

Then mobility then repeat with barbell if necessary.


Mobility

Foam Roll Adductors – 2 mins e/s


Strength

EMOM 6:

5 Touch and Go “Squat” Snatches @ 40-50% of 1RM. This gets tough so get ready to strap yourself in on this one.


Conditioning

“Pilocarpine”5 Rounds:

20 Calorie Row

12 Alternating KB Snatches (70/53) (6 each side)

3 strict pull ups with 3 second hold at the top of each rep (chin over bar)

December 9, 2015

Mickey – WOD 120915


Warm Up

2 mins Row

2 mins Airdyne

2 mins jog


Mobility

Foam Roll Quads 2 mins e/s


Strength

Back Squat – 3×10 reps @70-75% of 1Rm. Rest 2 mins between sets
Conditioning

“Mickey”3 Rounds:

10 Deadlifts (275/185)

20 Box Jumps (24″/20″)

30 Wallball Shots (20/14)

December 8, 2015

Bear Complex – WOD 120815


Warm Up

PVC Bear Complex
Mobility 

Pigeon Pose 2 mins e/s
Strength + Conditioning

Starting with an empty bar, complete 5 rounds of:

7 sequences without dropping of:

1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Shoulder to Overhead
Log total lbs of round weight: (weight of rounds 1 + 2 + 3 + 4+ 5)
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

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